The key facts
- The mixture of dried fruits, nuts, lemon, and honey is high in calories and may cause allergies — with diabetes and liver diseases, a doctor's consultation is needed
- Bone broth contains protein but does not strengthen immunity and is not suitable for everyone
- Sardines are recommended 2–3 times a week, preferably in their own juice
Recommendations for the cold season
In autumn and winter, the risk of viral illnesses increases, and the immune system does not always cope with the load. Tsargrad.tv columnist Elena Khmel explained how to support immunity with a balanced diet and healthy habits.
Dried fruit mixture and bone broth
One suggested option is a mixture of chopped dried fruits, walnuts, lemon, and honey. Dried fruits contain fiber and potassium, nuts — fats and magnesium. However, the product is high in calories, and honey and individual ingredients may cause allergies. People with diabetes, liver disease, or gallbladder problems are advised to discuss its consumption with a doctor. Bone broth contains protein and amino acids, but, according to Khmel, it is not a means of strengthening immunity. Due to its composition and fat content, it may not be suitable for everyone, in particular people with certain diseases of the gastrointestinal tract, gallbladder, or high cholesterol.
Fermented foods, liver, and sardines
Sauerkraut and other pickled vegetables, kimchi, kefir, and natural yogurt support gut microflora — Khmel advises adding one of these products daily in small portions. Liver is a source of vitamin A, iron, and B vitamins, and it can be included in the menu once a week. Sardines contain omega-3 fatty acids, vitamin D, and calcium, especially when consumed together with soft bones. Omega-3 supports immunity and reduces inflammation, while vitamin D is beneficial during the season of sunlight deficiency. Sardines can be eaten 2–3 times a week, including canned; it is preferable to choose fish in its own juice rather than in oil.
Context
Earlier, a doctor listed foods that help preserve memory.
